Hanaʻiaʻo Pesto me ka basil hou, nā nati pine, ke kāleka, kaʻailaʻoliva, a me ka paʻi Parmesan. ʻOiai ua hiki ke maʻalahi i ka meaʻai - hiki iāʻoe ke hoʻokaʻawale i ka basil no kekahi mau lāʻauʻokoʻa hou, a hoʻohana paha i nā walnuts ma mua o nā hua'ōlelo pine -ʻo ka huapalapala a me ka lihi e lawe mai i nā calories nui i ka meaʻai.
I kekahi mau meaʻai pumehana, he koho koho ka Parmesan; Ua mālama au maʻaneʻi a uaʻokiʻoki i ka nui i kahi manawa e hoʻomau i ke kahiʻaʻai me kaʻole o nā calories. E loaʻa i kahi Parmesan kiʻekiʻe ka hopenaʻoi aʻe, eʻae iāʻoe e hoʻohana i ka mea liʻiliʻi i ka loaʻaʻana o nā hopena maikaʻi.
No ka'ōpalaʻoi aʻe,ʻoi aku ka maikaʻi o ka hoʻomaʻamaʻaʻana i nā hua pākuʻi ma mua o ka hoʻonuiʻana i ka meaʻai. A no ka loaʻaʻana o nā mīkini hou o ke kāleka, e hoʻokomo i nā'ōpena i ka papa hana meaʻai mua a me ka pulse i kekahi mau manawa e hoʻomaka i ka papa hana.
ʻO kekahiʻano eʻoki ai i nā calorie,ʻo ia no ka hoʻohanaʻana i ka paʻi palaki a iʻole e hoʻopau loa ia. He mea nui nuiʻo Pesto no ka moa a me ka iʻa iʻa,ʻo ka hōʻailona nani i ka quinoa a me kahi mea maikaʻi i pīhoihoiʻia ma luna o nā huapalapala paʻakai.
Ka mea e pono ai
- 12 oz. ʻo ka spaghetti kānoa a pau
- 1 kui nui o ke kāleka
- 1 ka pepa basil hou, holoiʻia me ka holoi
- 1 Tbsp
- pinepine pine ,ʻoi maikaʻi
- 3 Pāʻani māhele Parmesan
- 2 Huiʻailaʻaila
- 1/4 tsp paʻakai, aiʻole eʻono
Pehea e hana ai
- E lawe mai i kahi ipu wai nui i kahi maʻi. E hoʻomoʻa i ka spaghetti, a hoʻomoʻa i ka 8 a 10 mau minuke, a hiki i ka aldente, a me ka wai.
- I kēia manawa, i loko o ka meaʻai aiʻole ka mea holoi, hoʻohui i ke kālaka, ka basil a me nā hua paina a me ka hana a hiki i ka hoʻopauʻana. E hoʻomoʻa i ka cheese a me ka hana a hiki i ka huiʻana. E ninini i kaʻaila ma waena o kaʻupena pale, e nānā pono a hiki i ka holomua o ka makemake. ʻO ka manawa me ka paʻakai.
- E hoʻokuʻu i ka paku me ka lole pesto a lawelawe koke.
No ka lawelaweʻana i nā calories 250
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 214 |
| Ka nui o ka momona | 7 g |
| Ka momona | 1 g |
| Ka momonaʻole | 4 g |
| ʻO Cholesterol | 2 mg |
| Sodium | 156 mg |
| Nā Carbohydrates | 31 g |
| Fiber Dietary | 6 g |
| Pāmua | 10 g |